Weight Loss : 20 Min Full Body Workout – No Jumping! 2024 Weight Loss Challenge
20 Min Full Body Workout – No Jumping! 2024 Weight Loss Challenge
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20-Minute Full Body Workout: No Jumping! 2024 Weight Loss Challenge
As we step into 2024, many of us are eager to shed those extra holiday pounds and kickstart our fitness journey. The good news? You don’t need a fancy gym or an elaborate routine to achieve your weight loss goals. This 20-minute full-body workout is designed for all fitness levels and requires no jumping, making it perfect for those who prefer low-impact exercises.
Why a No Jumping Workout?
Low-impact workouts are ideal for individuals who may have joint issues, those who are new to exercising, or anyone looking for a way to stay active without the added stress on the body. This circuit is not only great for minimizing the risk of injury but also effective for boosting your metabolism, burning calories, and toning muscles.
The 20-Minute Full Body Workout Routine
Warm-Up (3 minutes)
Before diving into the workout, take a moment to warm up your body. This helps prevent injury and prepares your muscles for activity.
- Arm Circles: 30 seconds (15 seconds in each direction)
- Leg Swings: 30 seconds (15 seconds per leg)
- Torso Twists: 1 minute (gentle twists to mobilize your spine)
- Neck Rolls: 30 seconds (15 seconds in each direction)
Workout Circuit (15 minutes)
This circuit includes five exercises. Aim for 45 seconds of work followed by 15 seconds of rest. Complete the circuit two times.
-
Bodyweight Squats
- Stand with feet shoulder-width apart, lower your body into a squat, keeping your chest up and knees behind your toes. Return to standing.
- Benefits: Builds strength in your legs and glutes while also engaging your core.
-
Push-ups (Knee or Standard)
- For standard push-ups, start in a plank position, lower your body while keeping your elbows close to your sides. If using your knees, modify by bringing them down while maintaining a straight line from head to knees.
- Benefits: Strengthens the chest, shoulders, and triceps.
-
Glute Bridges
- Lie on your back with your feet flat on the ground and knees bent. Press through your heels to lift your hips towards the ceiling, squeezing your glutes at the top.
- Benefits: Targets the glutes and hamstrings, aiding in core stability.
-
Seated Russian Twists
- Sit with your feet flat on the ground, lean back slightly while keeping your back straight. Hold your hands together in front of you and twist your torso to each side.
- Benefits: Engages the obliques and helps improve rotational core strength.
- Standing Calf Raises
- Stand tall with feet hip-width apart. Slowly rise onto the balls of your feet, then lower back down. For an extra challenge, do this on a step.
- Benefits: Strengthens the calves, improving balance and stability throughout the body.
Cool Down (2 minutes)
After completing the circuit, it’s essential to cool down to promote recovery.
- Seated Forward Bend: 30 seconds (reach towards your toes)
- Child’s Pose: 30 seconds (extend arms forward and relax)
- Standing Quad Stretch: 30 seconds per leg (pull your heel towards your glutes)
Tips for Success
- Listen to Your Body: Always pay attention to how you’re feeling. If something doesn’t feel right, modify the exercise or take a break.
- Stay Hydrated: Drink plenty of water before, during, and after your workout.
- Consistency is Key: Aim to complete this workout 3-4 times a week, combining it with a balanced diet for optimal results.
- Track Your Progress: Keep a journal of your workouts and any changes you notice in your body or energy levels.
Join the 2024 Weight Loss Challenge!
This 20-minute workout is just one part of your journey. Join our 2024 Weight Loss Challenge and connect with others who are on the same path. Share your progress, motivate each other, and celebrate your successes together!
Remember: Transformations don’t happen overnight. Set realistic goals, stay committed to your workout routine, and enjoy the process. Here’s to a healthier, fitter you in 2024!
#Min #Full #Body #Workout #Jumping #Weight #Loss #Challenge
20-min-full-body-workout-no-jumping-2024-weight-loss-challenge
day 1: it was hard for me, i had to stop to relax and breathe, but i did it.
day 2: I did everything except the plank with my legs up as instructed, I just did the plank and was really tired when I got there. I didn't give up and finished the workout. I'm proud of that.
day 1: 50 skipping ropes, warm-up video.. dead
day 2: 100 skipping ropes, warm up video, 6 mins of this video.. dead.
Who’s here trying to get in shape in December 2024?!
Guys!!!! I will be starting my Day 1 todaayyy. If you saw this comment. Please remind me right then and there so that I will be more motivated. Lessgoooo
Remind me everytime you see my comment.
😢in a hot whether is hard to exercise who agrees😭but I'll keep on pushing till I finish this challenge. Thanks chloe for these exercises 😊and for the encouragement ❤😊
i couldnt do it till the end…. yay
i am weak 🎉
started this yesterday. I can barely keep up 🫠
Day 1✅️
Day 2✅️
After a long time, I remembered Chloe and came back here. I'm going to start slowly and I chose this workout. Today was my first day and I'll be back for updates.
– Day 1: I couldn't do all the exercises very well. My body feels heavy and the weakest part of my body is my arms.
Starting weight: 56kg
Goal weight: ~50kg
Height: 157cm
Ive been trying to stick to a calorie goal of 1500kcal per day for the last week and will continue until ive met my goal. I don't have a scales so i probably won't be able to update my weight at the end so ill go based on physical changes.
Day 1: ✅️ made it through the video pretty easily but the last two exercises killed me.
Day 2: ✅️ I woke up feeling motivated and a bit more confident for the first time in a long time which lasted for the entire day. I think my body has mostly adapted to my calorie deficit as I didn't notice any food noise today. During the workout I had quite a bit of pain in my thighs from yesterday's workout but it didn't bother me too much and I just pushed through it.
(Edit: so I just found the schedule in her description and realised there is more to it than just this video probably my fault for not watching the intro 😅 but I will be following the actual schedule starting tomorrow)
Day 3: ✅️ working out started to feel good today but I'm not going to be able to walk tomorrow 😂.
Day 4: ✅️ the abs workout was incredibly hard but I still did it.
Day 5: ✅️ish – I took a break day from my calorie deficit just because of circumstances, which I had no problem doing; I think that getting super uptight about these things especially when you're already in the healthy weight range isn't exactly healthy. I sort of half-arsed today's workout and started pretty late because I was stressing about university enrollment and due to be extremely tired I just decided to stop half way through the first video but I will be back after my two rest days with better time management skills and a clear head hopefully 😅.
Hey everyone! I'm on 2024 weight loss challenge and today was day 1 for me. I'm going to write here every day I complete and how many centimeters I lost evey week 💃🏼
Don't forget that you're awesome in every way ❤️ and you can do it if you want ! 💪🏻
Already Day 14, but I'm not into push-up😢.Why?
day 1 done! ✅
Day 1 ✅
As of 12/3/2024 I am on day 15. Havent seen changes on the scale and have lost motivation. Took a week off, now I am back and still not motivated but time will pass no matter what. 😅
MY KNEES OMG
Day 1 (3dec2024)
Day2
I’m 8
starting from 140 lb Day1: did every set then took 10 sec extra rest. My breathing is like I am dying pls remind me so i dont slack off
1:🎉✅
2:🎉✅
3:🎉✅
4:🎉✅
5:🎉✅
6،7, of
Medio poto
я щас сдохну
I'll do this to look good for Christmas… My weight is 59.5 kg before trainings
1-st day ✅ I weight 59.0 right after training
I've completed this program and I'm starting it again today. I lost 4lbs completing it the first time so I'm excited to see these results this time around.💪🏼💕
I was so gard .I feel like I will pass out .but I'll do it and I wanna ask that this workout will help me lose my hips like I already ha too much so I need slim hips .please let me know
Weight 62 Kg height 5’1 female Day 1 complete
Day 2 skipped due to soreness
Day 3 complete
Day 4 complete
Day 1 ✅ (weight 70.20)
❤Chloe
Starting Day 1 with 150 lb
I can do it🫂
Chole Workout 2024 Weight loss challenge
23/11/2024:- Day 1 & 2 Current Weight is 85
24/11/2024:- Day 3 Completed
25/11/2024:- Day 4 & 5 Completed
26/11/2024 day 6,7 rest day so completed day 8
27/11/2024 taken rest
28/11/2024 day 9 done
29/11/2024 in morning session day 10
30/11 day 11
1/12/24 day 12 day 13/14 rest day
2/12/24 day 15 done
3/12/24 taken rest
4/12/24 done with day 16 & 17
5/12/24 day 18 & 19
This is my first day on the challenge guys, lets pray for all.of us to get our dream body beginning 2025🎉
my 1st time doin this… making me fart a lot. but anyways, hopefully i am strong for this challenge program! love the workout. hopefully by the end of this challenge will b better.
hi guys:]]] im doing 2024 weight loss challenge for 4 days already so, i'll be updating this everyday since today
start: 63,8 kg
Day 1✅
Day 2✅
Day 3✅
Day 4✅
Day 5 ✅
Day 6 rest ✅ it was hard, but i did it
day 7 rest ✅ just according for plan
Day 8 ✅
Day 1: 70.2kg
Day 2 done (I will measure my weight weekly)
DAY 3 : rest
Day 4: done
Day 5: done
Hello, I want to practice exercises with you online. How can I communicate with you, please?
I started this exercise on 14/11/2024 with a weight of 77.2 kg. I will continue it until the end of this month in addition to jumping rope for ten minutes and following a diet and see the results.
Day 1: Done✅
Day 2:Done✅

can anybody tell me how many calories does this burn?
Day 4 🔥
doing this for a week & seeing how it turns out!
day 1: 💚
day 2: 💚
day 3: 💚
day 4:
day 5:
day 6:
day 7:
omh i am 14 years old and i did it i am so sweting omh thnak you a lot for this i hope i will look patter love you chloe ting
My first challenge this year 🙂
Weight rn: 59.5kg Goal: 55kg (less fat and more muscles)) like for remember me 😭
Day 1: ✅️✅️ I'm dead
Day 2: ✅️ it was not that bad
Day 3: took rest ❌️ 🙁
Day 4: ✅️✅️nice
Day 5: ✅️ ok also /im still struggling with alimentation :/
Day 6: ✅️ dead
💪 2024 Weight Loss Challenge:
Start weight: 90,3kg (the heaviest I've been in my life).
I also have jiu-jitsu and dance classes, but I haven't been losing weight or eating healthy. Plus, I work sitting down at a computer, so it doesn't help. There'll be a break from the classes soon, so I'll be mostly doing the challenge. If I do anything else, I'll edit my comment.
📅 Start date: November 11, 2024.
Day 1: ✅️ wasn't as hard as when I first started this journey, but it was hard
Day 2: ✅️ I felt sore from yesterday, but finished it! I didn't want to, but I did. Plus, I have an intense dance class later this evening, let's hope I can do it 🙏
Day 3: ✅️ skipped 5 days (🫠) for my b-day celebrations, but came back to it today! The important part is that I did not give up. Did the exercises for the day plus an arm exercise from blogilates. My legs are sore, but let's do it 💪
Day 4: ✅️ Again, skipped a day, been struggling through a mild depression, but getting better. I did NOT want to do it today, but I pushed through it and I already feel stronger 💪 I'm also doing a weightless arm exercise from blogilates